Salmon Patties with Sautéed Squash & Zucchini

INGREDIENTS:1 medium yellow onion, half diced and half thinly sliced, divided
1 6-oz can salmon packed in water, without bones or skin, drained
2 egg whites, whisked
1 tsp Dijon mustard
1/2 cup whole-wheat bread crumbs
1 medium carrot, peeled and grated
2 tbsp fresh cilantro, minced, divided
Olive oil cooking spray
2 medium yellow squash, thinly sliced, or 12 baby patty pan squash, cut in half
1 medium zucchini, thinly sliced
Sea salt and fresh ground black pepper, to taste
Additional fresh herbs, chopped, or green onion curls, for garnish (optional)

INSTRUCTIONS:In a large bowl, mix together diced onion, salmon, egg whites, Dijon, bread crumbs, carrot and 1 tbsp cilantro. 

Using your hands, form mixture into 4 large patties, each about 4 or 5 inches in diameter.

Heat a large nonstick or cast-iron pan over medium-high for 1 minute. Mist with cooking spray. 

Place all 4 patties in pan and cook for 2 1/2 minutes on each side or until lightly browned. 

Remove patties from pan and set aside.

Wipe out same large nonstick or cast-iron pan with paper towel; then heat over medium-high for 1 minute. 

Mist with cooking spray again. Add squash, zucchini and thinly sliced onion. Sauté for about 2 minutes, then add 1 tbsp water. (The water will help steam vegetables and cook them more thoroughly.) 

Cook for another 5 minutes or until squash and zucchini are tender and onion is translucent. When vegetables are just finished cooking, add remaining 1 tbsp cilantro and mix. Remove from heat. Season with salt and pepper.

Serve 1 patty with 3/4 cup vegetables. Garnish with additional herbs, if desired.


Nutrients per serving (1 patty and 3/4 cup vegetables): Calories: 210, Total Fat: 4.5 g, Sat. Fat: 0.5 g, Carbs: 30 g, Fiber: 6 g, Sugars: 6 g, Protein: 16 g, Sodium: 340 mg, Cholesterol: 25 mg

These salmon patties taste delicious all by themselves, but you can also dress them up with a simple fruit sauce. Combine 1/4 cup no-sugar-added fruit preserves (strawberry or raspberry works best) with 1/4 cup water. Cook preserves in a small saucepan over medium heat, stirring until thickened and warm. Remove from heat and drizzle over patties.

from http://www.cleaneatingmag.com/

more Protein Bars

(3 recipes, the first two are No Bakes)

Clean Eating Healthy Homemade Granola Bars (No Bake)

Don't get scared when you look at the calories. These are packed with protein, whole grains, and healthy fats. They are a great combo of complex carbs and protein and will keep you feeling full and satisfied, all in a neat little package you can throw into your purse. And the smidgen of chocolate is just enough that they taste like an indulgence. If you really want a lower calorie snack, you can always cut them into 20 bars instead of 16. They will still be more than satisfying.

Ingredients:
½ cup dry roasted peanuts or other nuts
½ cup roasted unsalted sunflower seeds
1 2/3 cups raisins or other chopped dried fruit
1/3 cup chocolate chips
2 cups rolled or instant oats
¼ cup toasted wheat germ (optional)
2 cups toasted or puffed whole grain cereal (I use Arrowhead Mills Puffed Millet. You can use Rice Krispies in a pinch but they are not whole grain)
½ cup creamy natural peanut butter or other nut butter
½ cup honey
1 tsp vanilla extract

ONE: Coat a 9x13 inch pan with cooking spray. Combine peanuts, sunflower seeds, raisins, chocolate chips, oats, cereal, and wheat germ in a large bowl. Mix well.

TWO: Combine peanut butter and honey in a large microwaveable bowl (tip: Use a 2 cup glass measuring cup. Pour the 1/2 cup of honey in first and then just drop plops of peanut butter in until the level reaches 1 cup. This saves you from measuring out the ½ cup of peanut butter and making another utensil dirty).

THREE: Microwave on High for 1 minute, stir well, and microwave for an additional minute or until bubbling. Add vanilla and stir until blended.

FOUR: Pour half of the peanut butter mixture over the dry ingredients and mix it for a good 5 minutes until it's almost completely coated. I've found that the best way to mix it is to use the side of a large stiff rubber spatula and cut through the mix over and over while rotating the bowl. That breaks up all the clumps of moistened ingredients so that any remaining dry ingredients can be incorporated (I’ve tried using my hands before but so much of the sticky stuff gets stuck to them that my bars end up crumbly).

FIVE: Once it's totally mixed, pour the other half of the peanut butter mixture in, scraping every last drop out of the measuring cup. Repeat the slicing and mixing again. The mixing is so important because anything that is not sticking together going into the pan will likely not stick to the bar coming out.

SIX: Once the mixture has formed into a fairly solid ball, transfer it to the prepared pan. Press down firmly (it helps to coat your fingers with cooking spray). Really put some muscle into it because the harder you press the mixture down, the firmer the granola bars will be (I actually stand on a little stool to make me higher above my counter so that I can put more of my body weight into it. I don’t mess around on the pressing part).

SEVEN: Cover and refrigerate for at least 1 hour to harden (I always let mine stay in the fridge overnight) and once firm, cut into bars (works best if you cut them into 16 short, fat bars instead of long, skinny bars).

* Individually wrap the bars as soon as possible so they don’t dry out and crumble and keep in the fridge or at room temperature for up to 1 week.

                                   
* If making 2 batches at once, measure and mix the first batch separately, press into the pan, and then place a layer of wax paper over the top. You can then measure and mix the second batch and press it into the pan on top of the first.

NUTRITION INFO:(1)   Per 1 bar serving (cut into 16 bars)
293 Calories (95 Calories from Fat), 11g Fat, 2g Saturated Fat, 0mg Cholesterol, 5mg Sodium, 44g Total Carbohydrates, 5g Dietary Fiber, 22g Sugars, 9g Protein, 0% DV Vitamin A, 1% DV Vitamin C, 3% DV Calcium, 11% DV Iron

(2)   Per 1 bar serving (cut into 20 bars)
234 Calories (76 Calories from Fat), 9g Fat, 2g Saturated Fat, 0mg Cholesterol, 4mg Sodium, 35g Total Carbohydrates, 4g Dietary Fiber, 17g Sugars, 7g Protein, 0% DV Vitamin A, 1% DV Vitamin C, 2% DV Calcium, 9% DV Iron

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No-Bake Protein Bar Recipe

181 cals/16.4pro/14carb/6.9fat

1 1/2 cups quick oats (not instant or old fashioned)
4 Tbps. ground flax
4 scoops Optimum Nutrition Cake Batter protein powder - (or substitute with any protein powder of your choice)
4 Tbps. peanut butter
3 Tbsp. semi-sweet chocolate chips
1/2 cup cold water

Mix all ingredients in a bowl, adding the water last. Knead with hands until mixed. Press into a 8x8 pan sprayed with cooking spray. Place in freezer for 20-30 minutes, cut into 8 bars, wrap each bar in plastic wrap, then return to freezer to store.

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Muffin Topless Rich / Jamie Eason's Chocolate Protein Bars

Ingredients:
1 Cup Oat Flour
2 Scoops Chocolate Casein protein powder (Whey will give a different consistency)
4 TB Unsweetened Baking Cocoa
1/2 Cup Stevia (or other natural zero cal sweetener)
1/4 tsp Salt (do not omit!)
1/2 tsp Baking Soda
1/2 tsp Vanilla Extract
8 oz Unsweetened Applesauce (I used baby food.. yup… baby food)
1/2 Cup Liquid Egg Whites
4 oz Water
Directions: Preheat oven to 350 degrees Fahrenheit. Spray an 8×8 baking dish with non-stick spray (I used Pam).

Mix dry ingredients together, then add wet ingredients. Mix until you get out all the lumps.

Pour mixture into baking dish and stick it in the oven for about 22 minutes for softer protein bars and closer to 25 minutes for firmer bars. Keep an eye on them at the 22 minute mark because each oven may vary.

Take out of the oven and let cool. Once cool, cut into 9 bars. I prefer to refrigerate mine but they will keep out of the oven for a few days.

Nutrition Facts: (this will vary slightly depending on the protein powder you choose).
Per Bar: 102 Calories _ 14 g Carbs _ 1 g Fat _ 9 g Protein _ 3 g Fiber _ 3 g Sugar

Your BMI Suggests You Are a Healthy Weight

While your results look good, keep in mind that it’s wise to review your BMI in light of your gender and age. Studies show, for instance, that people 65 and older may benefit from a slightly higher BMI — of between 25 and 27 — than the range indicated above. Also, the recommended amount of body fat differs for men and women.

Your BMI is an estimate of your body fat based on your weight and height.

For women, a BMI showing body fat of 20 percent to 21 percent is considered ideal. (The average American woman has about 22 percent to 25 percent body fat.)

For men, the recommended amount of body fat is between 13 percent and 17 percent. (The average American man has approximately 17 percent to 19 percent body fat.)

One way to determine your desirable body weight is to use the following formula:

Women: 100 pounds of body weight for the first five feet of height plus five pounds for each additional inch.

Men: 106 pounds of body weight for the first five feet of height plus six pounds for each additional inch.

But if you have a small body frame, you should subtract 10 percent from that number. For a large frame, 10 percent should be added.

Being physically active and eating a balanced diet can help you maintain your healthy weight. Some tips:

• Limit red meat: A good habit to get into is to eat meat no more than once a day.

• Eat fish and poultry: Both are less fattening than red meats and processed meats.

• Avoid fried food: Bake or broil your food — it’s much healthier. If you do fry foods, use polyunsaturated oils, such as safflower, sunflower or corn oil.

• Reduce your sodium intake: Limit your use of table salt and flavor intensifiers that contain salt, such as monosodium glutamate (MSG).

• Eat fiber: Healthy fiber is found in green leafy vegetables, fruit, beans, bran flakes, nuts, root vegetables, and whole-grain foods.

• Count your eggs: Eggs are a good source of protein, and they're low in saturated fat. But they’re also high in cholesterol, so it's best to avoid eating more than four eggs per week.

• Snack smart: Choose fresh fruit for dessert, rather than cookies, cake or other sweets.

• Eat a balanced diet: Follow the recommendations of the food guide pyramid.

find the original article here

Mediterranean Pasta with Sun-dried Tomatoes

Yield: 5 servings | Serving Size: 1 cup Calories: 318 | Total Fat: 13g 

Saturated Fat: 1g | Trans Fat: 0g Cholesterol: 4mg | Sodium: 389mg Carbohydrates: 41g | Dietary Fiber: 6g Sugars: 5g | Protein: 11g


Ingredients5 cups cooked whole-grain penne pasta, cook until al dente
2 tablespoons extra virgin olive oil, divided
2 garlic cloves, minced  
3/4 cup sun-dried tomatoes packed in olive oil, coarsely chopped
1/2 teaspoon black pepper
Salt to taste
1/2 teaspoon crushed red pepper flakes
1/2 cup pine nuts
2 cups baby spinach
1 cup fat-free feta cheese


Directions
Cook penne according to package directions. 

Add 1 tablespoon extra virgin olive oil to a large skillet, and saute garlic over medium-low heat until fragrant, about 1 minute. 

Add to skillet the sun-dried tomatoes, black pepper, salt, and red pepper flakes, and continue to saute 5 minutes or until tomatoes are soft. 

Add cooked penne and remaining tablespoon of oil; toss to coat, cover, and cook on low an additional 2 minutes. 

Add pine nuts and baby spinach, toss to combine. Turn off heat, cover and allow spinach to slightly wilt, about 2 minutes.

Sprinkle on feta cheese and serve.

Original recipe found here
This recipe can be found in the cookbook, Skinny Ms. Superfoods...check it out here

Gina’s Famous Protein Zucchini Loaf

Ingredients:

-3 egg whites (45)
-1/2 cup oatmeal (140)
-1/2 cup zucchini, shredded (10)
-1 scoop vanilla protein powder (120)
-1 tsp vanilla extract (10)
-1 tsp baking powder
-touch of cinnamon
-2 packets Stevia (optional)
               total calories = 325

Directions:

Preheat oven to 350 degrees. Spray loaf pan well with non stick spray. 

Mix all ingredients in mixing bowl. 

Pour batter into loaf pan and place and into the oven for 30-35 minutes until golden brown

 and full cooked, all the way through. 

Remove from oven and allow to cool before serving. 

Enjoy as is or slice into pieces, toast and add a touch of nut butter or jam!

http://ginaaliotti.com/ginas-

famous-protein-zucchini-loaf/

Marinades & Rubs, Betty Crocker style

Spicy Wine Marinade

1/2 cup EVOO
1/4 cup white whine
1 tsp thyme
1/2 tsp cayenne
1 clove garlic, finely chopped
1 tsp EVOO

Mix all ingredients together except 1 tsp. EVOO
Combine chicken and marinade in a plastic bag or shallow glass container- refrigerate 4-24 hours.
Remove chicken from marinade. Heat 1 tsp EVOO in nonstick skillet, medium heat. And cook chicken for 8-10 minutes, turning once, until no longer pink in the middle
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Sante Fe Rub

1 Tbsp chili powder
1 Tbsp EVOO
1 tsp cumin
1/4 tsp salt
1/4 tsp cayenne (or chipotle chilies, ground)
1 large clove garlic, finely chopped
2 Tbsp. EVOO

Mix all ingredient except 2 Tbsp EVOO.
Rub both sides of chicken with rub.
Heat remaining oil in a nonstick skillet, medium heat. And cook chicken for 8-10 minutes, turning once, until no longer pink in the middle

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Sesame Marinade

1/4 cup seasoned rice wine vinegar
2 Tbsp EVOO
2 Tbsp sesame oil
1/2 tsp sugar
1 tsp EVOO
1 Tbsp. sesame seeds, toasted

Mix all ingredients together except 1 tsp. EVOO and sesame seeds
Combine chicken and marinade in a plastic bag or shallow glass container- refrigerate 4-24 hours.
Remove chicken from marinade. Heat 1 tsp EVOO in nonstick skillet, medium heat. And cook chicken for 8-10 minutes, turning once, until no longer pink in the middle.
Sprinkle with sesame seeds.
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Teriyaki Marinade

1/4 cup maple syrup
1/4 cup soy sauce
1 Tbsp EVOO
1 tsp ginger
2 cloves garlic, finely chopped
1 tsp EVOO

Mix all ingredients together except 1 tsp. EVOO.
Combine chicken and marinade in a plastic bag or shallow glass container- refrigerate 4-24 hours.
Remove chicken from marinade. Heat 1 tsp EVOO in nonstick skillet, medium heat. And cook chicken for 8-10 minutes, turning once, until no longer pink in the middle.
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Indonesian Marinade

1 can (14 ounces) coconut milk, not cream of coconut
1 Tbsp cider vinegar
1 tsp soy sauce
1 Tbsp curry powder
2 tsp sugar
1 tsp salt
1/2 tsp ground red pepper (cayenne)
1 tsp EVOO

Mix all ingredients together except EVOO
Combine chicken and marinade in a plastic bag or shallow glass container- refrigerate 4-24 hours.
Remove chicken from marinade. Heat 1 tsp EVOO in nonstick skillet, medium heat. And cook chicken for 8-10 minutes, turning once, until no longer pink in the middle

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Lemon Basil Marinade

1/4 cup EVOO
3 Tbsp lemon juice
1/4 cup chopped fresh or 1 tsp dried basil leaves
1/2 tsp lemon pepper seasoning
1 tsp EVOO

Mix all ingredients together except 1 tsp. EVOO
Combine chicken and marinade in a plastic bag or shallow glass container- refrigerate 4-24 hours.
Remove chicken from marinade. Heat 1 tsp EVOO in nonstick skillet, medium heat. And cook chicken for 8-10 minutes, turning once, until no longer pink in the middle

Blogilates Perfect Pumpkin Protein Pancake

INGREDIENTS:
1 scoop vanilla protein powder
4 TBS canned pumpkin pureee
1 TBS ground flax seed
2 egg whites or 1/4 cup liquid egg whites
2 TBS almond milk, soy milk, or skim milk
1/2 tsp of Stevia
pinch of baking powder
dash cinnamon

DIRECTIONS:

1. Mix all ingredients together in a bowl.

2. Heat pan on med heat and spray with PAM.

3. Then pour batter on. Flip once small bubbles have formed on top.

NUTRITION FACTS (1 serving = entire recipe): 211 cals, 4g fat, 9g carbs, 36g protein





Source: Blogilates

clean eating meatloaf

1 lb. ground turkey

1 cup onion diced
¾ cup Ian's Natural Panko Breadcrumbs (or instant rolled-oats)
½ cup carrots, grated or diced
¼ cup shredded zucchini (optional)
1 egg, whisked
2 tsp. dried Italian seasoning, divided
1/8 tsp. cayenne pepper
1 6oz. can tomato paste
2 tbsp apple cider vinegar
1 clove garlic, minced
1 tbl brown sugar/agave



Preheat oven to 350 degrees.

Combine turkey, onion, breadcrumbs (or oatmeal), carrots, zucchini, eggs, 1 tsp. Italian seasoning& cayenne pepper.

Place in 9-inch loaf pan. In another bowl mix tomato paste, vinegar, garlic, 1 tsp. Italian seasoning& agave/brown sugar.

Spread tomato paste over meatloaf. Bake for 45-50 min. ENJOY!

http://gocfit.com/2011/03/

Makes 6 slices.
Nutritional information per slice
Calories: 215
Protein: 19g
Fat: 7 g
Carbs: 17g

Curried Butternut Squash Soup

Ingredients

1 tablespoon canola oil

1 medium onion, chopped (about 2 cups)

2 cloves garlic, minced
1 (2 1/2-pound) butternut squash, peeled, seeded and cut into 1-inch cubes

6 cups low-sodium chicken broth
1 tablespoon plus 2 teaspoons curry powder
1/2 teaspoon salt, plus more, to taste
2 tablespoons honey
4 teaspoons plain low-fat yogurt, for garnish

Directions

Heat oil over medium heat in a 6-quart stockpot.

Add onions and garlic and saute until soft but not brown, about 6 to 7 minutes.

Add the butternut squash, broth, curry powder and salt and bring to a boil.

Reduce heat and simmer until squash is tender, about 12 to 15 minutes.

Remove from heat stir in honey and puree with an immersion blender or in batches in a blender until smooth.

Season with salt, to taste.

Ladle into serving bowls and add a dollop of yogurt.

Serves 4.

Nutritional Analysis (per 1.5 cup serving):

Calories: 295
Total fat: 6.5g
Saturated fat: 1g
Monounsaturated fat:
Polyunsaturated fat:
Cholesterol: 0mg
Sodium: 415mg
Carbohydrates: 56g
Protein: 11.5g
Fiber: 7.5g

Source: http://www.foodnetwork.com/recipes/ellie-krieger/curried-butternut-squash-soup-recipe/index.html

White Bean and Roasted Garlic Dip & Roasted Garlic Recipe

White Bean and Roasted Garlic Dip

2 15.5 ounce cans white beans, rinsed and drained
2 Tbsp Whole Roasted Garlic (recipe below)
3 Tbsp EVOO
1/4 cup fresh lemon juice
salt and pepper to taste
1/4 cup fresh flat-leaf parsley leaves for garnish


In a food processor, combine beans, roasted garlic, oil and lemon juice. Process until smooth.
Season with salt and pepper.

This will keep in an air-tight container in the fridge for 3 days.

Transfer to a serving bowl, garnish with parsley leaves and serve for dipping.


Makes 3 cups 
Nutritional information per serving (12x 1/4cup serving):
83 calories
4g fat
4g protein
12g carbs
3.5 g fiber

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Whole Roasted Garlic

1 head garlic
1 Tbsp olive oil


Preheat oven to 375 degrees

Cut off the top third of the garlic head so that the tops of the cloves are exposed.

Place garlic head, unpeeled, in a small ovenproof dish and drizzle with the oil.

Cover with aluminum foil and bake for 30 minutes.

Uncover and bake until the garlic is soft and golden brown, another 30-40 minutes.

*If you aren't using this right away, allow to cool and store in an airtight container in the refrigerator for up to 5 days.


Source: Ellie Krieger's "The Food You Crave" Cookbook

Energy Bars

serves 24 (3x1.5inch bars)

1 cup quick-cooking rolled oats
1/2 cup shelled unsalted raw sunflower seeds
1/2 cup toasted wheat germ
1/4 cup whole-grain pastry flour or whole-wheat flour
1/2 cup dried apricots
1/2 cup raw almonds
1/2 cup raisins
1/2 cup pitted dried prunes
1/2 cup non fat dry milk
1/2 tsp ground cinnamon
1/3 cup pure maple syrup
2 large eggs

Preheat oven to 350. Lightly coat 9x13 inch baking pan with cooking spray

Place all ingredients, except maple syrup and eggs, in a food processo and pulse until everything is finely CHOPPED. Add syrup and eggs, pulse until mixture is well combines. It should resemble a coarse paste.

Transfer to the baking pan and spread evenly to cover the bottom. Bake until lightly browned, about 20 minutes. Allow to cool for 15 minutes, then cut into 24 bars. Store in airtight container at room temperature for 3 days or wrap individually and freeze for up to 3 months.

Nutritional content, per serving (1 bar) :
135 calories
5g fat
5g protein
20g carbs
2.5g fiber

Source: Ellie Krieger's "The Food You Crave" cookbook

Make your own Pumpkin Pie Spice

Pumpkin Pie Spice
 -  makes about 2 tablespoons

1 tablespoon ground cinnamon
2 teaspoons ground ginger
1/2 teaspoon ground cloves
1/2 teaspoon ground allspice
1/2 teaspoon freshly grated nutmeg
big pinch of cardamom (or you can substitute mace)

    *    Blend all spices together, working out any lumps that might occur. Store in an old spice jar.

Protein Pancake Recipe [4]

Sarah Fit's Protein Pancake Recipe

Ingredients:
1/2 a banana
1/4 cup egg whites
1 scoop Vanilla whey protein powder
1 tbsp ground flaxseed
1/2-1 tsp cinnamon
2 tablespoons of unsweetened almond milk


*TO ADD CARBS PRE-WORKOUT*
  (about 260 calories)
1/2 scoop whey protein powder
2 Tbsp. Whole Wheat Flour


17 pancakes recipes... Banana Mania, Apple Pie, Gingerbread, Crazy for Chocolate, Strawberry Shortcake, Blueberry Bliss, Pecan Pie, Lemon Tarte, Cinnamon Swirl, Coconut Dream, Pumpkin Pie, Almond Cookie, Carrot Cake, Peanut Butter and Jelly & of course the Original TIU Pancake...

Directions:
1. Combine all the ingredients in a bowl or mug. I know my flax seeds are not all ground up, my blender broke.
2. You mix and mash with a fork or hand held blender like me, and put into a pre-heated greased frying pan. Let the bottom set so that it’s easier to flip. Some times I put the lid on. It should take 3-5 minutes.
3. When the bottom of the pancake seems solid, flip it over.

Serving Size = 1 GIANT Pancake (about 240 calories) - over 20 g protein, 4 g of fiber and 4 g of fat.

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Banana Bread Protein Pancakes
Serves one - 310 calories
Prep Time: 5 minutes
Cook Time: 5 minutes

Ingredients:
1/2 cup old fashioned oats
1/2 banana, mashed
1/4 cup cottage cheese
1 egg
1/2 teaspoon cinnamon

Directions:
1. Spray pan with cooking spray and heat to a medium heat
2. Combine all ingredients in a small bowl and blend with an immersion blender until batter is relatively smooth and all ingredients are fully mixed
3. Pour batter onto the warm pan to form four medium-sized pancakes
4. Allow to cook until edges start to harden, about three minutes
5. Flip pancakes and allow to cook until batter is no longer runny, about two more minutes
6. Top with syrup, pumpkin pie spice and banana slices and enjoy

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Pumpkin Oatmeal Protein Pancake
Serves 1- Based off Clean Eating Protein Pancakes

Ingredients
1/4 cup egg whites
1/4 cup uncooked old fashioned oats
2 Tablespoons canned pumpkin
dash of cinnamon
dash of pumpkin pie spice
2-3 drops of liquid stevia (optional)
1/2 frozen banana, thawed and mashed (optional)

Preparation:
In a small bowl mix together the egg whites, oats, pumpkin, almond milk, pumpkin, cinnamon, pumpkin pie spice and stevia.
Spray a medium sized pan with cooking spray and set heat to medium-low. The lower heat is the key to making sure the pancake doesn’t burn.
Pour in pancake batter and cook until little bubbles form (about 3-4 minutes). Once the bottom of the pancake has set, carefully flip the pancake over to the other side.
Cook until pancake is done in the middle. It typically takes about about 2-3 minutes.
Place pancake on a plate, top with mashed frozen banana “syrup” and whatever other toppings you’d like.

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Pumpkin Apple Protein Pancake
Serves 1 - Based off the Tone It Up Protein Pancake

Ingredients
1/4 cup egg whites
1 scoop vanilla protein powder
2-3 Tablespoons canned pumpkin
1 Tablespoon unsweetened vanilla almond milk
1/2 Tablespoon chia seeds (or ground flax seeds)
dash of cinnamon
dash of pumpkin pie spice
2-3 drops of liquid stevia (optional)
1/2 medium apple, chopped into small pieces (divided)

Preparation:
1. In a small bowl mix together the egg whites, protein powder, pumpkin, almond milk, chia seeds, cinnamon, pumpkin pie spice and stevia until all the powder is dissolved.
2. Stir in half of the chopped apple pieces.
3. Spray a medium sized pan with cooking spray and set heat to medium-low. The lower heat is the key to making sure the pancake doesn’t burn.
4. Pour in pancake batter and cook until little bubbles form (about 3-4 minutes). Carefully flip the pancake over to the other side. (Flipping the pancake is tricky because it’s usually quite large. You might need an extra utensil to help with the flipping.)
5. Cook until pancake is done in the middle. It typically takes about about 2-3 minutes.
6. Place pancake on a plate, top with other half of chopped apple piece and whatever other toppings you’d like.

the Biggest Loser Oatmeal Pancakes

Ingredients:

6 egg whites
1 cup rolled oats, dry
1 cup cottage cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla

Instructions:
In a blender, blend all ingredients until smooth. 

Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. 

For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. 

Repeat with remaining batches, spraying the griddle as needed. Makes about 10 pancakes.

Number of Servings: 3

Nutritional Info Per Serving:181 Calories, 2.7g Fat, 10mg Cholesterol, 361mg Sodium, 20g Carbs, 2.8g Fiber

http://www.biggest-loser-recipes.com/oatmeal-pancakes.html